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      Workouts: Understanding Workout Structure

      In this article you will find high-level information about workouts structures, and what differentiates each workout type

      When creating a new workout, you will find two sections in the workout creator form:

      • In the first one, you input general information about the workout.
      • In the second one, you structure the workout and insert the exercises that make up the workout.

      In this article, we will go over both parts of the workout creation form. We will also list available goals, body parts, as well as the differences between workout structures, and the training types that are available for you to use. 

      This is an explainer article. If you'd like a practical "how-to" guide on how to build your workout, please refer to our "How to build a workout" article. 

      Workout info

      Here, are all the fields you will find and how to fill them out:

      • Workout image: This image will be the cover image of your workout. It will serve as the "cover" for your workout. It will be displayed in your workouts list, and be retrievable through the API. The maximum file size is 20 MB.

      • Title: This is the name of your workout. We advise that your title be brief while still being descriptive, but it can be whatever suits your fancy. You can include information such as which area of the body is worked, or what equipment is needed to perform the workout. 

      • Goals: In this field, you can point to the goal of the workout. You can choose one or more from seven available options:

        • Build muscle

        • Strength

        • Get fit

        • Get flexible

        • Lose weight

        • Tone up

        • Other

        This field can also function as a filter, allowing your users to narrow down the scope of their search based on the goal selected.

      • Body parts: This field can be used to specify which body parts your workout targets.

        • Core

        • Full body

        • Lower body

        • Upper body

        This field can also function as a filter, allowing your users to narrow down the scope of their search based on the body parts selected.

      • Workout type: You can select one or more that fits your workout best, choosing from 5 different workout types. This field will also function as a filter for users looking for specific types of workouts.
        • Cardio
        • Core
        • HIIT
        • Strength
        • Stretching

      • Duration: You can indicate the length of your workout, choosing from different duration ranges. This field will also function as a filter for users looking for workouts with a specific duration. Note that this is not automatically calculated based on your workout structure. It will always need to be set in this field. 

      • Description: You can use this field to give people a general idea of what the workout will be like. This is also a good field to convey who this workout is not for. For example, you can convey that it’s not suitable for people with a certain injury. This description is retrievable through the API. 

      • Level: Choose which level of intensity the workout is going to be. This field will also function as a filter for users looking for workouts of a specific level of intensity.

      • Location: Select the location or workout setting that is most suitable for your workout. You can select one or more of the following options:

        • Home

        • Club

        • Outdoor 

      Workout structure

      This second section is where you build the actual workout. You build a workout by selecting the type of training, and then the exercises that will be included in the workout. Throughout this process, you will also add metrics. 

      There are three sub-sections on this page:

      • Warm-up
      • Training
      • Cool down

      When you click "+Add" on each of the options you will see the different training types.

      We have listed these training types below. 

      Training types

      The following training types can be used in all three workout sub-sections: 

      • Exercise - This is the most straightforward option, you can add an exercise by clicking "+Add" and selecting an exercise from the list. This training type also allows you to simply add sets/reps for each individual exercise.
      • Superset - A superset is made up of 2 exercises performed back to back, followed by a short rest, so you will be asked to specify the number of sets and the minutes/seconds of rest between each set.
      • Circuit time - A time-based circuit. You will need to select at least 2 exercises and specify the time allocated for the Work interval, Rest interval, and Rest round.
      • Circuit reps - A repetition-based circuit consisting of a combination of exercises performed with short rest periods between them. These exercises are performed for a set number of repetitions. Each round can have a different number of reps, varying rest intervals, and/or exercises.
      • AMRAP - This term stands for "As Many Reps As Possible". With this option, you can set the amount of time during which the participants need to complete the highest number possible of reps. It's possible to add up to 6 exercises.
      • RFT - This term stands for "Rounds For Time". You can choose the number of rounds and the number of exercises to be performed per round. You can add 2 to 6 exercises per round.
      • EMOM - This term stands for "Every Minute On The Minute". This means that the user will perform a different exercise at the beginning of every minute. It's possible to add up to 6 exercises.